Backed by Research: Benefits of Mindfulness for Veterans with PTSD

Picture of Jeff Klein, Wellness Programs Manager

Jeff Klein, Wellness Programs Manager

As access to mental health research and resources has grown over the years, a number of studies have been conducted to identify the benefits of mindfulness. A quick look at Google Trends shows that interest in web searches for “mindfulness” has increased significantly over the past 10 years. Interestingly, searches for “mindfulness” reached 100 (peak popularity) in April 2020. Presumably, this is due to people searching for ways to cope with the stress of the pandemic. The chart below shows the growth of mindfulness Google searches from 2004 (ranking 10) through June 2025 (ranking 64).

A note on the “Interest over time” rankings from Google: “Numbers represent search interest relative to the highest point on the chart for the given region and time. A value of 100 is the peak popularity for the term. A value of 50 means that the term is half as popular. A score of 0 means there was not enough data for this term.”  

As interest in mindfulness surged, researchers began exploring the benefits specifically for veterans with post-traumatic stress disorder (PTSD) and found some positive results.  

What is Mindfulness?

The American Psychological Association defines mindfulness as “awareness of one’s internal state and surroundings. The concept has been applied to various therapeutic interventions – for example, mindfulness-based cognitive behavior therapy, mindfulness-based stress reduction, and mindfulness meditation – to help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them.” 

In short, it’s the practice of being aware of your mind, body, and feelings in the present moment to create feelings of calm.  

The Mayo Clinic states that “spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining and make you more likely to experience stress, anxiety, and symptoms of depression.” For veterans with PTSD or other mental health challenges, stress, anxiety, and symptoms of depression may stem from experiences during their military service.  

Mindfulness and PTSD 

 1. Mindfulness-Based Processes of Healing for Veterans with Post-Traumatic Stress Disorder  

A research paper from the National Library of Medicine titled Mindfulness-Based Processes of Healing for Veterans with Post-Traumatic Stress Disorder conducted a study using in-depth interviews with 15 veterans after attending multiple mindfulness sessions. All veterans in the study had a positive PTSD diagnosis, and the results were promising:  

Veterans identified six core areas that the mindfulness sessions helped with:  

  1. Dealing with the Past: Helped deal with memories differently and created interest/curiosity in how they got to where they are. They also opened the possibility of revisiting locked away memories and allowed them to come to a better understanding of themselves. One participant described finding “that peace and forgiveness, and I can start to relieve some of that guilt.”  

  2. Staying in the Present: Participants reported feeling less caught up in thoughts about past or future events as a key skill, offering protection from distressing thoughts about the past.  

  3. Acceptance of Adversity: Participants said the mindfulness activities helped them accept their current reality, even when it was challenging, and allowed them to see pain in a different light.  

  4. Breathing Through Stress: This gave the participants an alternative to stressful situations and allowed them a moment to work through their stress first before reacting.  

  5. Relaxation: Helped participants feel more relaxed and physically better. Some said it helped them fall asleep and described a “warmness” in the body and a “cleansing feeling.”  

  6. Openness to Self: The mindfulness activities helped the participants become kinder to themselves, which enhanced their relationships. Some described the group structure of the activities and instruction as helping them become more open to others.  

2. VA Management Brief No. 88: Evidence Map of Mindfulness  

A Management Brief from the Department of Veterans Affairs (VA) reported that “the most consistent beneficial effect for various mindfulness interventions was reported for depression. Published meta-analyses of MBSR also indicated beneficial effects compared to passive control (e.g., no intervention) on overall health and psychological outcomes and for chronic illness. In addition, reviews indicated positive effects of Mindfulness-based Cognitive Therapy (MBCT) for mental illness and of various mindfulness interventions for somatization disorders.”  

In short, mindfulness activities showed to help with symptoms of depression, overall health, mental illness, and chronic illness. It also helped with “somatization,” or the conversion of a mental state, such as depression or anxiety, into physical symptoms.  

3. VA Researcher Exploring Meditation as a Therapy for PTSD  

An article from the VA Office of Research & Development, VA Researcher Exploring Meditation as a Therapy for PTSD, reported that Dr. Ariel Lang, Director of the Center of Excellence for Stress and Mental Health at the VA San Diego Healthcare System and Clinical Phycologist and Professor at University of California San Diego found a connection between mindfulness/meditation and relief from PTSD symptoms.  

“You can think of PTSD in some way as an attention disorder,” Dr. Lang said. “What happens when someone has a flashback or an unwanted memory is their attention is diverted to someplace else, someplace they don’t want to think about right now. If you think about it that way, managing PTSD is about keeping your attention where you want it to be. One thing that meditation does – and this is certainly true of mindfulness meditation – is help to train attention.  

“PTSD is also a disorder of arousal, so you get the jumpiness, the physical sensations, the panic-like symptoms. It looks like meditations such as mantram repetition and transcendental meditation may be really helpful for easing hyperarousal symptoms.”  

Helping Veterans Find Calm  

While there is still more research to be done, it’s becoming clearer that there are real benefits for veterans experiencing symptoms of PTSD through mindfulness activities. Veterans Outreach Center offers a weekly Meditation Monday group where veterans engage in somatic breathwork, which focuses on control and awareness of the breath to enhance overall well-being. Contact us today to learn more about our mindfulness and other health and wellness programs. 

How Free Bus Passes Address Veteran Economic and Mental Health Barriers

Picture of Laura Heltz, Executive Director & U.S. Army Veteran

Laura Heltz, Executive Director & U.S. Army Veteran

Imagine the return of a veteran after years of dedicated service. Their world, initially involving camaraderie and clear directives, has been replaced by the complex civilian world. For some veterans, this transition may be eagerly anticipated, but it can come with unforeseen battles fought on the streets on which they live and in their own minds. These can lead to both economic hardship and/or mental health challenges. For those veterans, the availability of accessible public transportation is a critical, albeit sometimes overlooked, factor that influences both financial stability and psychological well-being.   

The Weight of Financial Strain on Veteran Mobility  

The costs of owning a vehicle – purchasing, gas, insurance, routine maintenance – can be a barrier for veterans looking for work or who are managing limited incomes. Even the cumulative daily expenses of public transit fares, when factored into a tight budget, can create a significant economic burden.  

This financial impediment to mobility comes with consequences:  

  • Employment Disparity: Without reliable and affordable transportation, veterans may be unable to access job opportunities located beyond walking or cycling distance. This can restrict their employment search to immediate vicinities, often limiting options or forcing acceptance of lower-wage positions. The inability to commute consistently can also lead to job loss, perpetuating a cycle of financial insecurity. 

    Educational and Vocational Barriers: Access to vocational training programs, higher education, or skill-building initiatives often requires consistent attendance at specific locations. When transportation costs are prohibitive, veterans may be compelled to forgo these educational pursuits, limiting their long-term earning potential and upward mobility in the civilian workforce.  

In short, the economic barrier to transportation directly undermines a veteran’s capacity for financial independence and long-term prosperity.  

Related Post: Why Economic Stability is a Critical Issue for Female Veterans  

Mental Health and Navigating Public Spaces  

Service-related conditions frequently include “invisible wounds,” such as Post-Traumatic Stress Disorder (PTSD), Traumatic Brain Injury (TBI), and various forms of depression or anxiety. These conditions, while not always externally apparent, can affect a veteran’s ability to navigate public environments, including public transportation systems.  

The manifestations of these mental health barriers include:  

  • Sensory Overload and Hypervigilance: Unexpected sounds, sudden movements, and the general noise of public spaces can trigger heightened anxiety, sensory overload, or hypervigilance in veterans with PTSD or TBI. This can make commuting uncomfortable. 

  • Cognitive and Navigational Challenges: Veterans with TBI may experience difficulties with memory, spatial orientation, or complex problem-solving, making it challenging to decipher intricate bus routes, remember stops, or manage transfers effectively. This can lead to increased stress and confusion. These mental health barriers directly impact access to critical services and social integration:  

  • Missed Healthcare Appointments: The stress or cognitive difficulty associated with using public transit can directly result in missed appointments at VA medical centers or private clinics. This discontinuity of care can exacerbate mental health conditions, delay treatment, and lead to poorer health outcomes. 

  • Limited Social Engagement: A lack of comfortable and reliable transportation can prevent veterans from participating in support groups, community events, or social gatherings with family and friends. This isolation can compound feelings of loneliness and negatively impact mental well-being, hindering the vital process of social reintegration.  

Related Post: How Outdoor Recreation Provides Relief for Veterans  

How Free Bus Pass Programs Address These Barriers  

In 2020, we partnered with the Monroe County Veteran Service Agency and RTS to launch a free bus pass program for veterans. This program serves as a targeted and highly effective intervention against these interconnected economic and mental health barriers. Its design offers multiple benefits:  

  • Direct Economic Relief: By providing complimentary access to public transportation, such programs immediately eliminate the financial burden of daily fares. This allows veterans to allocate their limited financial resources to other essential needs, such as housing, food, or medical expenses. The reduction in transportation costs can directly enable employment by facilitating commutes, thereby fostering greater financial stability. 

  • Mitigation of Mental Health-Related Travel Stressors: Free veteran bus passes simplify the travel process. Without the added stress of managing fares, determining costs, or worrying about affording the next ride, veterans can experience a less anxious journey. Furthermore, while the environment of public transit itself may still present challenges, the predictability afforded by a pre-paid pass and the absence of transactional anxiety can lower overall stress levels. This increased predictability may make public transit a more viable option for veterans managing PTSD or anxiety, encouraging attendance at therapy sessions, medical appointments, and support groups that are crucial for mental health management. 

  • Enhanced Access to Vital Resources: By removing both financial and psychological disincentives, our free bus pass program directly improves access to a wide array of resources critical for veteran well-being. This includes reliable transportation to:  

    • Employment and Education: Facilitating job searches, interviews, and consistent attendance at work or training, thereby directly impacting economic stability. 

    • Healthcare Services: Ensuring consistent access to VA and community-based mental health and medical appointments, crucial for managing chronic conditions and invisible wounds. 

    • Social Support Networks: Enabling participation in community activities, veteran support groups, and family engagements, directly combating social isolation and fostering a sense of belonging.  

An Investment in Veteran Well-being  

The challenges faced by veterans concerning economic stability and mental health are often made worse by transportation limitations. Our free bus pass program for veterans represents a strategic and cost-effective intervention that directly addresses these critical barriers. By alleviating financial burdens and mitigating psychological stressors associated with travel, veterans are empowered to access employment, education, healthcare, and social support. This, in turn, contributes significantly to their overall well-being, successful civilian reintegration, and sustained contributions to society. Investing in accessible public transit for veterans is not merely a benevolent gesture but a judicious commitment to their lasting health, economic security, and community engagement. Click here to learn more about our free bus pass program. 

Reinterpreting Veteran Needs for the Future of Services

Picture of Laura Heltz, Executive Director & U.S. Army Veteran

Laura Heltz, Executive Director & U.S. Army Veteran

The understood contract between our country and its veterans has historically centered on tangible forms of compensation and care, such as access to medical services, benefits, shelter, and assistance in finding secure and meaningful civilian employment. These obligations are, without question, foundational pillars of our societal responsibility for those who wore our nation’s uniform. Yet, as we continue to assess the veteran support landscape, a more encompassing understanding of “need” requires our consideration. Veterans Outreach Center (VOC) has witnessed the evolving lives of veterans since its inception in 1973, and in the same way our founders felt, we are compelled to continually reevaluate the traditional models of veteran services to keep up with their changing needs and preferences.   

Well-Being, Connection, and Purpose

The evolution of veteran services emphasizes the transition from solely receiving foundational benefits to striking a balance between transactional benefits and holistic well-being. This evolving transition prioritizes:  

  • Comprehensive well-being that extends beyond baseline “fixes” of specific ailments to encompass the overall physical, mental, and emotional flourishing. It implies an approach that empowers veterans to be active agents in their journey toward sustained health.  

  • While economic stability is a primary need, many veterans seek to apply their unique skills and military experiences to a job or career that provides them with inherent meaning – a demonstrable contribution to society and their community.  

Related Post: Why Economic Stability is a Critical Issue for Female Veterans

  • True reintegration extends beyond the basic utilization of services, instead signifying paths for veterans to navigate and find meaningful participation in the broader community. 

Instead of merely treating symptoms, we must diagnose and resolve the root causes of veteran challenges. A food pantry might address hunger, but the underlying issue could be unemployment. If job assistance isn’t enough, the ultimate root might be a lack of community and connection, which can be found at peer support groups. We understand this at VOC and structure our services in a way that allows us to treat the symptoms while working toward the identification and resolution of the root causes.

Becoming a Center of Holistic Support  

At VOC, we’re proud to embrace a comprehensive understanding of veteran services. We don’t purely serve as a conduit or middleman for foundational services; instead, we strive to go beyond that and provide individualized, holistic support that serves the entire veteran as a human.  

Healing Through Hydromassage  

In addition to offering established wellness initiatives like art therapy, outdoor recreation groups, and mindfulness practices, we recognize the need to support veterans navigating other service-related health challenges. Hydromassage is an effective method for pain management in a safe and supportive environment.  

For instance, veterans exposed to Agent Orange often face conditions like peripheral neuropathy. This causes numbness, tingling, or prickling in the toes or fingers in the early stages that can spread to the feet or hands. In later stages, it can cause burning, throbbing, or shooting pain that is worse at night. Hydromassage, as a therapeutic modality, demonstrates potential for alleviating neuropathic symptoms through improved circulation and pain reduction.  

The U.S. Department of Veterans Affairs (VA) states that one in three female veterans reports that they experienced sexual harassment or assault while in the military. For these veterans battling the intertwined burdens of military sexual trauma (MST) and chronic pain, traditional, hands-on therapies can be problematic. The experience of MST violates personal boundaries and can lead to touch aversion, hypervigilance, and the potential for physical touch to trigger distressing memories or physiological stress responses. Hydromassage is a beneficial alternative, delivering the therapeutic effects of massage, such as pain alleviation, stress reduction, and improved circulation, without direct physical contact. This creates a crucial sense of safety, control, and alignment with trauma-informed care principles.  

The Power of Peer Support  

We actively cultivate opportunities for communal engagement, from peer support programs to shared activity groups, all hosted within a welcoming environment designed to help veterans feel safe, understood, and supported. The effectiveness of peer support for veterans is particularly notable, stemming from the connection forged through shared lived experiences, especially military service and often personal recovery journeys. This common ground grows empathy, reduces the stigma often associated with seeking help, and builds upon the inherent trust and camaraderie of military culture. This deeply relational support translates into significant positive outcomes, including reductions in PTSD symptoms, depression, and anxiety, alongside increased empowerment and self-efficacy.  

Our Steve Preston Peer Connection Center (PCC) gives veterans a space to come together and connect. Groups such as the Men’s Recovery Group, Cultivating Resilience, and Open Art Studio are led by a licensed clinician or certified peer specialist, serving as vital bridges that guide fellow veterans through complex systems and encourage sustained engagement with care and support. These programs enhance social integration and combat feelings of isolation.  

A study from the VA revealed a significant correlation between the frequency of engagement with peer specialists and positive changes in psychiatric symptoms. Veterans who had over twelve contacts with a peer specialist (“high engagers”) were substantially more likely to experience reliable positive symptom changes (over 40%) compared to those with fewer than twelve contacts (“low engagers,” 24%) and a control group (11%). While no significant differences in hope were observed between groups, these results strongly suggest that more frequent, sustained interactions with peer specialists yield greater mental health benefits. 

Fitness for Physical and Mental Resilience  

Regular exercise offers physical benefits, which are crucial for addressing the high incidence of musculoskeletal injuries among veterans, improving cardiovascular health, and aiding in weight management. For those with service-related injuries, adaptive exercise ensures these benefits remain accessible.  

The mental health advantages of exercise are equally compelling. Physical activity elevates mood and alleviates symptoms of PTSD, depression, and anxiety. It also enhances sleep quality, improves cognitive functions like memory and concentration, which are often impaired by trauma, and provides a valuable sense of routine, purpose, and empowerment. For many veterans transitioning to civilian life, the discipline and accomplishment derived from a fitness regimen, coupled with the potential for social interaction in group settings, are invaluable tools for resilience and adaptation.  

At the height of the COVID-19 pandemic, a time of significant stress and isolation, we safely opened our on-site fitness center, giving veterans a vital and safe space to continue working on both their physical and mental health.   

Related Post: Tips for Veterans to Build and Maintain an Exercise Routine for Lasting Mental Health Benefits  

Strengthening the Whole Veteran  

Providing the fundamental entitlements of veterans remains a critical societal duty. However, a thoughtful consideration of the path forward, particularly within communities like ours in Rochester, New York, mandates an expansion of society’s vision of veteran services. To honor service is to facilitate stability and conditions for flourishing. By nurturing and strengthening the complete well-being of our veterans, we simultaneously enrich the vitality and strength of our community.

How Outdoor Recreation Provides Relief for Veterans

Picture of Jeff Klein, Wellness Programs Manager

Jeff Klein, Wellness Programs Manager

Without a doubt, navigating mental health challenges is one of the hardest things a person can go through. Between the racing thoughts, anxiety, and fear – or even a veteran who just needs to blow off some steam – finding help can be difficult. Traditional mental health care is important for treatment, but it’s not a universal solution.

However, outdoor recreation offers a different approach that some veterans find liberating. Research continues to show that it is a powerful and effective tool for veterans.

Nature’s Healing Power

Whether it’s due to communication barriers, past experiences, or just feeling disconnected, the limitations of standard approaches have sparked conversation about more holistic and personalized paths to healing. A study in the National Library of Medicine says that exposure to nature significantly improves mental health and well-being by reducing stress, anxiety, and depression. Researchers found that spending time in natural environments could help people make calmer, more thoughtful decisions and feel more relaxed.

The healing occurs through multiple mechanisms:

  • Natural environments provide gentle, non-demanding stimuli that facilitate mental restoration without overwhelming the senses.
  • ·Activities like hiking provide physical exercise, which releases endorphins and can improve one’s sense of well-being and reduce stress.
  • ·Group outdoor programs create spaces of shared understanding where veterans can talk and reduce feelings of isolation. This can help veterans form support systems.

Outdoor recreation is a holistic approach that recognizes each veteran’s unique journey. From fishing trips that teach patience to hiking trails that rebuild confidence, these experiences help veterans create tools for long-term resilience and build camaraderie.

The Ongoing Journey

Nature doesn’t promise all – or instant – solutions, but it offers veterans a space to breathe, reflect, and rebuild. Contact us today to learn more about how you can get involved in VOC’s outdoor program.